My Heart Beets for You Salad

Valentine’s Day is here, why not make this nutrient packed salad for you or your love? There are so many different flavors that combine here and yet they mesh so well! There are heart healthy walnuts packed with omega3s, raw pumpkin seeds that pack a lot of fiber and anti-oxidant and vitamin rich beets and strawberries. I put tempeh on this salad for protein but if you eat meat, you can easily substitute grilled chicken. 


•2 1/2 cups spinach

•1/4 block of tempeh

•1 tbs pumpkin seeds

•6 walnut halves

•2 strawberries sliced

•beets cut into hearts 

•1/2 tbs dijon mustard

•2 tbs Braggs apple cider vinegar

•pepper, garlic powder, onion powder

Combine the spinach with the spices, mustard and vinegar. Mix it well and then heat the tempeh in a small pan until warm. Top the salad with the tempeh and the rest of the ingredients. Enjoy the flavored and feel great about eating such a healthy salad!

Sweetheart Smoothie

Valentine’s Day is right around the corner and for some reason, I’ve been craving chocolate covered strawberries. I decided to make a chocolate strawberry smoothie. Instead of using chocolate, I used the superfood “carob” powder. Carob is actually made from the Carob tree of the Mediterranean. It can be used as a substitute for cacao or cocoa. It’s high in fiber, B vitamins and iron. And, it tastes absolutely delicious! It satisfies  any chocolate craving you may have!


•1 banana

•1 1/2 cups almond milk 

•8 strawberries 

•2 tbs carob powder

•1 scoop Plantfusion vanilla bean powder

Blend all the ingredients with ice, if it’s too thick, you can add a little water. Enjoy!

Quinoa and Black Beans

Quinoa is one of the most protein rich foods we can eat, combine that with black beans and you have a protein punch! Quinoa is rich in iron, fiber, magnesium and lysine. This is a great dinner to make if you are short on time and just want to “whip up” something quick and healthy!


•1 tbs olive oil

•5 cloves of garlic, chopped

•1 yellow onion, chopped

•1 green bell pepper, chopped 

•1 15 oz can of low sodium black beans, rinsed and drained 

•1 cup quinoa

•2 cups water 

•1 tbs apple cider vinegar

•Spices: smoked paprika, garlic powder, cayenne, cumin


Boil the water and quinoa and prepare as directed on the bag. In another pan, sautée the onions and garlic in olive oil until translucent. Add the peppers and cook until translucent. Then add the black beans, vinegar and spices and stir. Cook on low about 5 minutes. 

Serve over a serving of quinoa and top with your favorite hot sauce! Enjoy!